17 Dzimba Dzakachipa uye Dzine Utano

Zvemukati

• 1. Ruomba rwePeanut Natural
• 2. Mazai
• 3. Edamame
• 4. Zvitinha
• 5. Plain Greek Yogati
• 6. Mbeu yezuva
• 7. Bhinzi Dema
• 8. Sardines
• 9. Cottage Cheese
• 10. Whey Mapuroteni
• 11. Runyemba
• 12. Oats
• 13. Amaranth
• 14. Mukaka
• 15. Nhanga Mbeu
• 16. Salmoni yemumagaba
• 17. Ground Turkey
• Icho Chinokosha

Protein chinhu chakakosha chinovaka muviri. Pane zvakawanda zvakanakira kuwedzera mapuroteni-akapfuma zvekudya pane zvaunodya, kusanganisira kuonda uye kuwanda kwemhasuru (, 2).

Neraki, pane zvakawanda zvinonaka sarudzo dzinoenderana neyese yekudya inoda.

Nekudaro, vamwe vanhu vanogona kuwana zvine hutano mapuroteni sosi kunge anodhura zvakanyanya. Nepo mamwe manyuko epuroteni achidhura, kune dzimwe nzira dzakawanda dzinodhura.

Heano gumi nematanhatu ane hutano mapuroteni sosi ayo asingazopwanya bhangi.

1. Ruomba rwePeanut Natural

Peanut butter izere neprotein. Iyo zvakare inodhura-inoshamwaridzika, iine avhareji mutengo wekutenderedza madhora 2.50 pa16-ounce (454-gramu) chirongo.

Chipunu-chidimbu chinoshumirwa neiri ruomba muto unopa magiramu mapuroteni (3).

Kunze kwekuve yakakura sosi yeprotein, nzungu ruomba inogona kushandiswa munzira dzakawanda. Pair iyo nemichero uye oatmeal kana kuwedzera kune yako yaunofarira smoothie yekuwedzera protein.

Zvakare, ongororo dzakaratidza kuti vanhu vanosanganisira nzungu uye nzungu ruomba muzvikafu zvavo vane mikana yekuita zvimwe zvirwere zvisingaperi zvakaita sechirwere chemwoyo uye chirwere cheshuga (, 5).

Sarudza chaiyo nzungu ruomba pazvinokwanisika kudzivirira zvisingadiwe zvigadzirwa senge yakawedzerwa shuga nemafuta.

2. Mazai

Mazai ndechimwe chezvinhu zvine chikafu chakawandisa pasi, uye anotengeka nemutengo wepakati we $ 2 kusvika $ 4 pagumi nemaviri.

Havasi ivo chete vakazara mavitamini, zvicherwa uye mafuta ane hutano, asi zvakare akazara nemapuroteni. Rimwe zai hombe rine magiramu matanhatu (6).

Kuwedzera mazai pakudya kwako inzira yakanaka yekuwedzera mapuroteni uye inogona zvakare kubatsira iwe kudzikisa koriori yako yekudyiwa uye kuonda.

Ongororo dzinoverengeka dzakaratidza kuti kuva nemazai emangwanani kunobatsira kuchengetedza nzara mukutarisa nekukonzera kuti iwe udye mashoma macalorie zuva rese. Izvi zvinogona, zvakare, kukubatsira iwe kurasikirwa uremu.

Semuenzaniso, kumwe kuongorora kudiki kwakawana kuti vatori vechikamu vanodya mazai emangwanani kwemavhiki masere vakarasikirwa ne65% kuwedzera huremu kune avo vaidya bagel mangwanani ().

Chimwe chidzidzo chakaratidza kuti kudya mazai pakudya kwekuseni kwakadzvanya nzara mahormone ghrelin uye kwakabatsira kudzikamisa shuga yeropa uye insulin mhinduro ().

Kudya mazai kunogona kutungamira kudzikira kwekunzwa nzara uye kushoma zvishuwo, izvo zvakanaka pakurasikirwa nehuremu.

3. Edamame

Iyi inonaka, inopenya bhinzi yakasvibirira inoshamisa, yakaderera-mutengo sosi yezvirimwa-zvakavakirwa mapuroteni.

Edamame bhinzi ndezvembesa soya dzinotengeswa dziri mbiri dzakachengetwa kana mupodhi. Icho chikafu chinonaka uye vanoita kuwedzerwa kukuru kune kudya senge masaradhi uye kumutsa-frys.

Uyezve, edamame is a great source of protein with one cup (155 gramu) ichipa inoshamisa 17 gramu eprotein (9).

Edamame zvakare yakasarudzika sarudzo kune avo vanoteerera miriwo kana vegan chikafu.

Izvi zvinodaro nekuti vanoonekwa seyakazara mapuroteni sosi, zvichireva kuti vane zvese zvakakosha amino acids izvo zvinoda muviri ().

Iyi bhinzi-inoshamisira bhinzi inogona kuwanikwa muchikamu chefiriji yezvitoro zvakawanda zvekutengesa pamadhora mazana maviri pa12-ounce (340-gramu) bhegi.

4. Zvitinha

Hove chinhu chinoshamisa sosi yeprotein uye iyo yemumagaba vhezheni haina kusara.

Kana hove nyowani dzichidhura kwazvo kubhajeti yako, tuna yemumagaba ndiyo nzira yakanakisa yekusimudzira kudya kwako kweprotein pasina kutyora bhangi.

Mazhinji marangi etuna anodhura madhora 1 pa5-ounce (142-gramu) anogona.

Kunyangwe 3-ounce (85-gramu) ichingoshanda inongova nemazana mapfumbamwe emakoriori, inosanganisira anenge magiramu makumi maviri epuroteni yemhando yepamusoro (11).

Pamusoro pezvo, tuna isosi huru ye omega-3 fatty acids, iyo inobatsira kurwisa kuzvimba mumuviri ().

Zvisinei, tuna yemumagaba inogona kunge iine mwero we mercury, saka zvakanakira vakuru kuti vadzikise kudya kwavo kune mashoma servings pasvondo (13).

Gara uchisarudza canned light tuna, iyo inogadzirwa nemhando diki dze tuna iyo yakaderera mu mercury.

5. Plain Greek Yogati

Yechi yoghurt chikafu chinonaka, chisingadhuri chinonyanya kushanduka. Inogona kudyiwa pachena, kuwedzerwa kune smoothie, kurohwa mudipiki inonaka yeveggies kana kuwedzerwa kune zvakabikwa zvinhu.

Pamusoro pezvo, yogati ndiyo yakanaka sosi yeprotein.

Muchokwadi, iyo 8-ounce (224-gramu) yekushandira inopa kwakatenderedza magiramu gumi nemaviri eprotein - ingangoita zvakapetwa kaviri iyo huwandu hunowanikwa mune yakajairwa yogati (14, 15).

Tarisa mhando dzine "inorarama uye inoshanda tsika" chitaridzi, zvinoreva kuti iyo yogati ine maprobiotic anobatsira anogona kugadzirisa hutano hwematumbo uye kunyange kukubatsira iwe kurasikirwa uremu (,).

Pasina kutaura, kusarudza yakajeka, isina kugadzirwa yoghurti yogati ndiyo nzira huru yekuchengetedza kudya kwako kweshuga yakawedzerwa padiki.

Chekupedzisira, kutenga midziyo hombe inzira yakanaka yekuchengetedza mari, sezvo makumi maviri neshanu (680 magiramu) eiyo yogreek yogati inodhura madhora mashanu.

6. Mbeu yezuva

Kunyange hazvo mbeu yezuva yezuva iri diki, iine huwandu hunoshamisa hweprotein. Rimwe chete ounce rine magiramu matanhatu epuroteni-yakavakirwa, mapuroteni ane vegan (18).

Idzi dzimba dzemagetsi dzinonaka zvekudya dzakazara neprotein, pamwe nehutano sevhitamini E uye magnesium.

Mbeu yeSunflower chikafu chakachinjika uye chinodhura, zvakare.

Inogona kutengwa kwakatenderedza madhora maviri paundi (454 gramu) pazvitoro zvakawanda, uye inogona kuwedzerwa kumasaradhi kana zvikamu zve yogati, pamwe nekushandiswa sechinhu chinokachidza pamidziyo yakawanda.

7. Bhinzi Dema

Bhinzi dema ndeimwe yemhando dzakapusa uye dzinodhura dzemapurotini-anodyarwa-aunogona kutenga. Paavhareji, iyo-15-ounce (455-gramu) inogona kuita kutenderedza $ 1 muzvitoro zvakawanda.

Imwe kapu (172 gramu) yebhinzi nhema inewo inopfuura magiramu gumi nemashanu eprotein (19).

Pamusoro payo ine huwandu hwakawanda hweprotein, bhinzi dema sosi yakanaka kwazvo yefaera. Kapu imwe (172 gramu) ine gumi nemashanu.

Masangano epamusoro ehutano anokurudzira kuti vakadzi vadye 25 magiramu efaibha pazuva uye kuti varume vadye magiramu makumi matatu nemasere pazuva.

Nekuda kwehuwandu hwakawanda hweprotein uye faibha iyo yainayo, bhinzi dema dzinoita kuti unzwe kuguta uye dzakanakira uremu.

Muchokwadi, ongororo ichangoburwa yeongororo makumi maviri neshanu yakawanikwa kudya 3/4 yemukombe webhinzi zuva rega rega kwakatungamira pakurasikirwa nehuremu hwe0,75 mapaundi (0.34 kg) kune vanhu vasina kuita imwe shanduko yekudya ().

Zvakare, chikafu chakapfuma mumabhinzi chakaratidzirwa kudzikisa nzara uye kuwedzera kuzara ().

Vanogona kuwedzerwa mumidziyo yakaita sechili, masobho uye masaradhi kuti vape chirongo chine simba cheprotein-yakasimwa.

8. Sardines

Kunyangwe sardini inogona kunge isiri iyo inonyanya kufarirwa chikafu, izere nemapuroteni uye zvakakosha zvinovaka muviri.

Imwe inogona (92 gramu) yemadhigadhi ine magiramu makumi maviri nematatu emapuroteni anonyatsonamwa pamwe nezvimwe zvinovaka muviri zvakakosha sevhitamini D neB12 (22).

Sezvo sardini ichifanirwa kudyiwa izere, mapfupa uye zvese, iwo manyuko makuru eaccal calcium.

Muchokwadi, imwe inogona kupa makumi matatu kubva muzana (35%) yezvakakurudzirwa kudya kweiri pfupa rekuvaka zvicherwa

Zvokudya zvegungwa zvitsva zvinowanzo kuve zvinodhura, asi sardini isarudzo yakakura yeprotein kuvanhu kune bhajeti. Muchokwadi, akawanda 3.75-ounce (92-gramu) magaba esardini anodhura chete $ 2.

9. Cottage Cheese

Cottage cheese ishoma-koriori yemukaka chigadzirwa chakakwirira mumapuroteni.

Ichi chinyoro-chakasanganiswa chizi chinouya mumhando dzakasiyana dzemafuta uye dzinogona kushandiswa seyakaguta yekuzadza kana sechinhu chinowanikwa mune akawanda mapepeti.

Imwe kapu (210 gramu) yemafuta akazara cottage cheese inopa anopfuura 23 gramu eprotein uye 206 macalorie chete (23).

Iyo yakakwira mapuroteni zvemukati wekottage chizi inoita kuti ive yakanakisa sarudzo kune vatambi uye vanhu vari kutsvaga kuvaka mhasuru mashoma.

Uyezve, zvidzidzo zvakaratidza kuti mapuroteni-akapfuma chikafu senge kottage chizi anobatsira kuti urambe uchinzwa kuzara, izvo zvinogona kukubatsira kurasikirwa nehuremu ().

Cottage chizi inodhura kwazvo uye inogona kutengwa pazvitoro zvakawanda zveinosvika madhora matatu pa16-ounce (452-gramu) tub.

10. Whey Mapuroteni

Whey protein powder inogadzirwa kubva kune yemvura chikamu chemukaka chasara kubva cheesemaking.

Kuwedzera whey protein yeupfu kuchikafu chako iri nyore uye inodhura nzira yekuwedzera yako protein yekudya. Paavhareji, kushumirwa kwe whey protein kunodhura chete $ 0.40.

Whey protein yakanyatso tsvagiswa yebasa rayo rinobatsira mukurema uremu uye kugona kwayo kuwedzera mhasuru uye simba (,,).

Paavhareji, imwe scoop (28 gramu) ye Whey protein powder inopa inoshamisa makumi maviri magiramu eprotein (28).

Whey protein powder inogona kuwedzerwa kune smoothies, zvakabikwa zvinhu uye mamwe mabikirwo eimwe dosi yeprotein.

11. Runyemba

Haisi chete lentiy chikafu chine hutano uye chinodhura, asi zvakare ipfuma huru yeprotein.

Inowanikwa mune chikamu chakakura chezvitoro zveresitorendi zvakatenderedza $ 1.50 paundi (453 gramu), aya mabharani madiki anogona kubikwa uye kuwedzerwa kune akasiyana mabikirwo semasobho, stews uye makari.

Iwo manyuko anoshamisa epuroteni-based protein, ine kapu imwe (198 gramu) inopa 18 gramu (29).

Lentili dzakakwira mu fiber, iron, potasium uye B mavitamini, zvakare.

12. Oats

Oats ihwo hura hunogutsa, husina gluten-husina mutengo. Mazhinji zvitoro zvinotengesa oats akakungurutswa muhuwandu kwemazana anosvika $ 1.30 paundi (453 gramu).

Izvo zvinoitikawo kuva zvakakwirira kwazvo mupuroteni kupfuura zvimwe zviyo. Iyo 1/2-mukombe (78-gramu) inoshandira inopa 13 gramu eprotein (30).

Oats ane mavitamini akawanda uye zvicherwa, uyezve zvine mhando yemafuta akanyungudika anonzi beta-glucan.

Zvidzidzo zvakaratidza kuti chikafu chakapfuma mu beta-glucan chinogona kubatsira kudzikisa LDL uye yakazara cholesterol mazinga, zvichiita oatmeal sarudzo huru yehutano hwemwoyo ().

Kusarudza mbiya yeoatmeal yekudya kwemangwanani inzira yakanaka yekuchengetedza moyo wako paunenge uchiwedzera mapuroteni ako.

13. Amaranth

Nepo amaranth inogona kunge isingave yakakosha mune yako patry, iyi protein-yakazara, isina guten-tsanga inokodzera nzvimbo mune kwako kudya.

Imwe kapu (246 gramu) yeamaranth yakabikwa inopa anopfuura magiramu mapfumbamwe emapuroteni uye zvakare sosi huru ye folate, manganese, magnesium, phosphorus uye iron (32).

Iyi tsanga-inonaka yezviyo inoshanda nemazvo mune akasiyana mabikirwo uye zviri nyore kugadzirira. Inokodzerawo kune avo vane allergies kana kusashivirira kune gluten uye chikafu chinodhura uye chine hutano.

Kunyangwe organic amaranth isingadhuri, iine avhareji mutengo we $ 0.65 paundi (453 gramu).

Amaranth yakabikwa senge quinoa kana mupunga uye inogona kugadzirwa muzvikafu zvakawanda zvinonaka, zvinosanganisira porridge yemangwanani, mhiripiri yakakanyiwa kana saradhi yezviyo yakapusa.

14. Mukaka

Kunyangwe vamwe vanhu vasingashiviriri mukaka uye zvimwe zvinogadzirwa nemukaka, iyo inotengeka sosi yeproteinhi inonaya zvakanyanya kune avo vanokwanisa kuigaya.

Mukaka unouya muzvikamu zvakawanda zvemafuta uye unowanikwa zvakanyanya, uchiita sarudzo yakasarudzika yemapuroteni. Hafu-galoni (115 gramu) yemukaka wakajairika une mutengo wepakati wepakati pe $ 2.50, nepo mukaka we organic uchiita madhora mana.

Mukombe mumwe chete (244 gramu) yemukaka wose unemagiramu masere eproteinhi inonaya, pamwe nemitutu nemavhitamin (33).

Inonyanya kukwirira mumaminerari calcium uye phosphorus, iyo inobatsira kuchengetedza mapfupa akasimba uye akagwinya.

Sezvo mukaka uri mvura, unogona kushandiswa senzvimbo yakakwira-mapuroteni es smoothies nemasobho.

Mukaka wese zvakare unoita yakanakisa yakakwira-koriori, chinhu chine mapuroteni-akapfuma kune avo vari kuyedza kurema uye mhasuru.

15. Nhanga Mbeu

Nhanga mbeu inounza huwandu hwakawanda hwezvikafu mupakeji diki kwazvo. Kuwedzera iyi bhajeti-inoshamwaridzika mbeu kune chako chikafu inzira yakanaka uye ine hutano yekuwedzera yako protein yekudyiwa.

Ingo imwe chete (28 gramu) yembeu dzemanhanga ine magiramu manomwe emapuroteni, zvichivaita sarudzo yakanaka kwazvo yeprotein-yakazara snack (34).

Pamwe pamwe nehuwandu hunoshamisa hweprotein, mbeu yemanhanga inewo antioxidants senge vhitamini E uye phenolic acids iyo inobatsira kudzikisa kuzvimba mumuviri (,).

Pumpkin mbeu inogadzira yakanakisa tudyo pane iyo kuenda, kunyange ivo vachigona zvakare kuwedzerwa kune oatmeal, masaladi kana yakagadzirirwa imba granola. Inogona kutengwa yakawanda kubva kuzvitoro zvakawanda kwemazana matatu emadhora paunzi (448 gramu).

16. Salmoni yemumagaba

Salmoni ndeimwe yemhando dzakanakisa dzemapuroteni aunogona kudya, asi zvinoita kunge anodhura.

Neraki, salmon inouya mune isingadhuri vhezheni vhezheni, ichiita sarudzo inodhura uye ine hutano inokodzera chero bhajeti.

Iana-ounce (112-gramu) inoshumirwa salmoni yemumagaba ine magiramu makumi maviri nemaviri eprotein, pamwe nematani evitamini nemaminerari. Izvi zvinosanganisira B12, vhitamini D, selenium uye anti-kupisa omega-3 fatty acids (37).

Salmon yemumagaba inzira yakachipa uye yakapusa yekusimudzira mapuroteni uye zvinovaka muviri pane zvaunodya. Iyo 6-ounce (168-gramu) inogona yesalmoni inogona kutengwa pazvitoro zvakawanda zveinosvika madhora 3.60.

Inogona kuwedzerwa kumashizha, akagadzirwa kuva burger kana kudyiwa musara kune inogutsa, yakaderera-carb snack.

17. Ground Turkey

Ground turkey ine hutano hwakanyanya uye inowanzo kuve inodhura kupfuura yakazara turkey mazamu. Ivhareji mutengo wepondo imwe (448 gramu) yepasi turkey inosiyana kubva pamadhora matatu kusvika pamadhora manomwe.

Turkey nyama yakaonda, yakaderera-koriori asi yakanyanya kwazvo mumapuroteni uye zvinovaka muviri. Muchokwadi, matatu-ounce (28-gramu) inoshanda inopa magiramu makumi maviri nemaviri eproteinini inonaya uye 195 chete macalorie (38).

Turkey zvakare yakakwira mumavitamini B uye iyo mineral selenium, iyo inoshanda seye simba antioxidant mumuviri uye inobatsira kudzikisa kuzvimba ().

Ground turkey inogadziriswa, isingadhuri uye ine hutano sarudzo yeprotein iyo inogona kushandiswa mune akawanda mapheka.

Icho Chinokosha

Kuwedzera mapuroteni-akapfuma chikafu kune chako chikafu hachifanirwe kupaza bhangi. Kune akawanda epamusoro-mapuroteni chikafu akakodzera chero kudya, kuda uye bhajeti.

Kuwedzera huwandu hweprotein mukudya kwako kune zvakawanda zvehutano zvinobatsira uye zvinogona kukubatsira kuti unzwe uzere, kurasikirwa uremu uye kuwana mhasuru.

Kubva kupeanut butter kusvika kugaroni salmon, pane zvakawanda masosi ekusarudza kubva. Kusarudza chikafu chinodhura kubva pane iyi runyorwa inzira yakanakisa yekusimudzira yako protein yekudya.